RSS Feedhttp://10.40.239.129/blogs/rss-feed/Blog RSS Feeden{7B681302-3B5F-4D7F-990F-54879B0D63BB}http://10.40.239.129/blogs/2014/01/tai-chi-workouts-for-the-whole-body/Tai Chi Workouts for the Whole Body<p class="p1">These exercises only take a few minutes, but if you do them every morning, you start to see the results. These exercises may be a bit difficult to visualize just on the description alone, but if you watch the <a href="http://youtu.be/_vlBqzl8Wh0">news segment</a>, you&rsquo;ll get the picture.</p>
<p class="p1">For each exercise begin in the horse stance with your legs shoulder width apart, slightly bent at the knee with your arms bent at the elbow at 90 degrees down by your side.</p>
<p class="p1">Exercise 1</p>
<ol>
<li>Bring your arms up in front of you with your forearms parallel to your face</li>
<li>Inhale as move your arms apart toward your back opening up the chest</li>
<li>Exhale as you bring your arms back in</li>
<li>Do 10 reps nice and slow.</li>
</ol>
<p class="p1">Exercise 2</p>
<ol>
<li>Again start in the horse stance; legs shoulder width apart with your arms just in front like you are holding a ball with one hand on top and other on the bottom</li>
<li>Shift your weight onto your left leg while bringing your right leg up bending at the knee</li>
<li>As you lower your right leg back down, shift your weight back onto both feet while turning your body to the right and stretch your arms out in front of you</li>
<li>Return to your starting position and repeat on the other side</li>
<li>Do 10 reps on each side.</li>
</ol>
<p class="p1">Exercise 3</p>
<ol>
<li>From your beginning position, bring your left arm up forming a 90 degree angle at the elbow</li>
<li>Bring your right arm out from your side with the elbow straight and a 45 degree angle in the armpit</li>
<li>At the same time you moved your arms into position, bring your right leg up across the body and hold for a second or two</li>
<li>Switch to the other side and hold</li>
<li>Repeat 10 times</li>
</ol>
<p class="p1">Exercise 4</p>
<ol>
<li>For this last one think of the movie Karate Kid and Mr. Miyagi teaches Daniel about wax on and wax off, but move your hands counter clockwise</li>
<li>As you rotate your hands, bend to knees and rock your body side to side</li>
<li>Continue the movements for 30 seconds</li>
</ol>
<p class="p1">Like some of the other work outs we have talked about in the past, do these exercises as a circuit, doing one right after the other and repeat the whole series.&nbsp;</p>Mon, 27 Jan 2014 00:00:00 -0700{7F505C15-BA6D-4D7A-B4D5-B12A47427F34}http://10.40.239.129/blogs/2014/01/two-person-medicine-ball-workout/Two-person Medicine Ball Workout<p class="p1">In order to do these exercises you may use a variety of different weighted ball; I like to use a six-pound ball. All of these exercises are mostly for the upper body and can be done at home, but for these specific exercises you need a partner. Do the exercises as a circuit, one after the other. Repeat all four exercises three times.</p>
<p class="p1">If you need help on how to do these exercises, I did a demonstration with KUTV&rsquo;s Ron Bird this past week. Feel free to <a href="http://www.youtube.com/watch?v=lTVKDbEcXOs&amp;feature=youtu.be" target="_blank">check out the video.</a></p>
<p class="p1"><strong>The ball toss</strong></p>
<ol>
<li>Begin with your legs a little wider than shoulder width apart</li>
<li>Hold the ball with two hands, standing six to ten feet apart from your partner</li>
<li>Lower the ball between your legs and toss the ball to your partner</li>
<li>Toss the ball back and forth for 60 seconds</li>
<li>Rest for 45 seconds</li>
</ol>
<p class="p1"><strong>Bounce passes</strong></p>
<p class="p3"><em>Bounce passes engage the arms, especially the triceps.</em></p>
<ol>
<li>Holding the ball with both hands, raise both arms above the head</li>
<li>Bounce the ball on the ground to your partner, bending slightly at the knees</li>
<li>Pass the ball back and forth for 60 seconds</li>
<li>Rest for 45 second</li>
</ol>
<p class="p1">To make this exercise more enjoyable, you can turn it into a contest to see who can bounce the ball the highest while still maintaining good form.</p>
<p class="p1"><strong>Back-to-back pass off</strong></p>
<ol>
<li>Stand back-to-back with your partner with your feet shoulder width apart</li>
<li>With your feet planted to the ground and your core tight, rotate your body to the right to pass the ball off to your partner. He will receive the ball on his left</li>
<li>Once your partner has the ball, he will rotate to his right and pass the ball off to you on your left</li>
<li>Repeat this same motion for 60 seconds</li>
<li>Rest for 45 seconds.</li>
</ol>
<p class="p1"><strong>Medicine ball push up</strong></p>
<ol>
<li>Both you and your partner get in the push up position facing each other three to four feet apart</li>
<li>Begin with your left hand on the ground and your right hand on the top of the medicine ball</li>
<li>Do one pushup. Roll the ball to your left hand, do another pushup, and roll the ball diagonally to your partner&rsquo;s left hand</li>
<li>Continue for 60 seconds.</li>
</ol>
<p class="p1"><strong>Rest for 45 seconds</strong></p>Wed, 15 Jan 2014 00:00:00 -0700{7CB1DCB0-BC6E-45DD-B3FE-2C95D293D2D7}http://10.40.239.129/blogs/2014/01/simple-exercises-to-get-you-ready-for-ski-season/Simple exercises to get you ready for ski season<p class="p1">These exercises include the drop lunge, the alternating plank, the alternating superman, and the weighted crunch. The better prepared you are before your go out, the more fun you&rsquo;re going to have.</p>
<p class="p1">I shared these exercises with KUTV's Mary Nickles last month, so you can <a href="http://youtu.be/FUxPm___VOk" target="_blank">watch the news segment</a> to see how each of these exercises are performed.&nbsp;</p>
<p class="p2"><strong>The drop lunge or the curtsy lunge</strong></p>
<ol>
<li>Place your hands on your hips, and suck in your mid-section</li>
<li>Cross your right leg behind your left leg, drop down into a lunge, and then return to your starting position</li>
<li>Switch legs and repeat the same motion</li>
<li>Do 10 reps per side&nbsp;</li>
</ol>
<p class="p1"><strong>The alternating plank</strong></p>
<ol>
<li>Get into the plank position with your toes on the ground, your knees straight, and your forearms against the floor</li>
<li>Rotate onto your left arm and extend your right arm straight up in the air</li>
<li>Return to the plank position; rotate onto your right side extending your arm straight up in the air</li>
<li>Do 10 reps per side</li>
</ol>
<p class="p2"><strong>The alternating superman</strong></p>
<ol>
<li>Lay flat on your stomach with your arms stretched out above your head</li>
<li>Lift your right arm and your left leg up at the same time, hold for two seconds, and lower your limbs back down to the ground</li>
<li>Lift your left arm and your right leg up at the same time, hold for two seconds, and lower your limbs back down to the ground</li>
<li>Do 10 reps per side&nbsp;</li>
</ol>
<p class="p1"><strong>The weighted crunch</strong></p>
<ol>
<li>You can use a dumb bell, a plate, or a medicine ball</li>
<li>Lay flat on your back with your knees bent and your feet flat on the ground</li>
<li>Lift and hold the plate up above your chest with you elbows straight</li>
<li>Raise your head and chest up off the ground and back again</li>
<li>Do 10 reps</li>
</ol>Tue, 07 Jan 2014 00:00:00 -0700{AF5D9715-963D-4AF5-8BF3-2B099A480151}http://10.40.239.129/blogs/2013/08/ask-the-expert-common-myths-of-heart-disease-webcast/Ask the Expert - Common Myths of Heart Disease Webcast<p class="ms-rteElement-P">​<span style="line-height:1.4"><strong>You should stop
ex</strong></span><span style="line-height:1.4"><strong>ercising if you have a heart problem<br /></strong></span><span style="line-height:1.4">Wrong. Heart patients need exercise the most!</span></p>
<p class="ms-rteElement-P">
</p>
<p class="ms-rteElement-P"><strong style="line-height:1.4">With exercise, more is
always better for the heart<br /></strong><span style="line-height:1.4">Not necessarily, endurance athletes are actually at risk for
developing heart failure, arrhythmias, or even sudden death.</span></p>
<p class="ms-rteElement-P">
</p>
<p class="ms-rteElement-P"><span style="line-height:1.4"><strong>Only older people get
heart disease<br /></strong></span><span style="line-height:1.4">Wrong. With the growing obesity, diabetes, and hypertension rates, it
is now common for young people to develop heart problems.</span></p>
<p class="ms-rteElement-P">
</p>
<p class="ms-rteElement-P"><span style="line-height:1.4"><strong>Breast cancer is a
woman's number 1 health risk<br /></strong></span><span style="line-height:1.4">Wrong. More women die of heart disease each year than all forms of
cancer combined.</span></p>
<p class="ms-rteElement-P">
</p>
<p class="ms-rteElement-P"><span style="line-height:1.4"><strong>You
can't escape your genes<br /></strong></span><span style="line-height:1.4">Wrong. For most people, heart disease is a
choice. Just because everyone in your family has heart disease does not mean
you will as well. Heart disease is preventable.</span></p>
<p class="ms-rteElement-P">
</p>
<p class="ms-rteElement-P"><span style="line-height:1.4"><strong>Supplements
are Good for You<br /></strong></span><span style="line-height:1.4">On the contrary. One by one, supplements have
been shown to have a dark side. The dark side of fish oil is now in the media.
Vitamins C, D, and E have all been shown to cause harm - Selenium, beta-carotene,
etc. There is a long list of supplements that may be harmful for you. We need
to get our nutrients from real foods!</span></p>
<p class="ms-rteElement-P">
</p>
<p class="ms-rteElement-P"><span> </span></p>
<p class="ms-rteElement-P">
</p>
<p class="ms-rteElement-P"><span><strong>VIEWING INSTRUCTIONS</strong></span></p>
<p class="ms-rteElement-P">
</p>
<p class="ms-rteElement-P"><span>Visit <a href="http://www.intermountainmedicalcenter.org/tv">www.IntermountainMedicalCenter.org/tv</a>
at noon (MST) on Friday, August 9 and click the PLAY button on the graphic for
the webcast. Dr. Day will address these common myths and take questions from
viewers during the 30-minute broadcast.</span></p>
<p class="ms-rteElement-P"><span style="line-height:1.4">If you have a question for Dr. Day during the
webcast, post it to Intermountain Medical Center’s Facebook page (</span><a href="http://www.facebook.com/intermountainmedicalcenter" style="line-height:1.4">www.facebook.com/intermountainmedicalcenter</a><span style="line-height:1.4">)
or call 801.507.2807 to ask your question on-air.​</span></p>
<div>
</div>Fri, 02 Aug 2013 00:00:00 -0600{AD9AFE58-5145-40EE-A0E9-CCA317143832}http://10.40.239.129/blogs/2013/07/3-simple-behaviors-to-prevent-chronic-disabilities/3 Simple Behaviors to Prevent Chronic Disabilities<p class="ms-rteElement-P"><span style="line-height:1.4">When</span><span style="line-height:1.4"> I meet with patients each day, they tell me disabilities
and having the body break down are just part of “growing old”. Does it really have to be this way? Have we come to accept physical disabilities
as part of the “normal” aging process? Can
we live healthy and free from our bodies breaking down until our last day on
this Earth?</span></p>
<p class="ms-rteElement-P">
</p>
<p class="ms-rteElement-P">To help answer this question, there was a fascinating study
published this past week in the prestigious British Medical Journal. This study looked at 4,000 healthy French
people who were all at least 65 years old when the study started. The researches then followed these 4,000
people for the next 12 years to see who would develop physical disabilities.</p>
<p class="ms-rteElement-P">
</p>
<p class="ms-rteElement-P">What they found was really quite interesting, if you could
just adopt three simple healthy behaviors you could cut your risk of being
disabled in half.</p>
<p class="ms-rteElement-P">
</p>
<p class="ms-rteElement-P">The three behaviors to prevent disability identified in this
study are as follows:</p>
<p class="ms-rteElement-P">
</p>
<p class="ms-rteElement-P"><ol><li><span style="line-height:1.4">Stay physically active each day</span></li>
<li><span style="line-height:1.4">Have a diet rich in fruits and vegetables</span></li>
<li><span style="line-height:1.4">Don’t smoke</span></li></ol></p>
<p class="ms-rteElement-P">
</p>
<p class="ms-rteElement-P">While this seems incredibly simple to do, it is amazing that
most Americans cannot seem to adopt these three simple behaviors.</p>
<p class="ms-rteElement-P">
</p>
<p class="ms-rteElement-P">The American Heart Association recommends 30 minutes of at
least moderate physical activity five days a week and a diet that consists of
at least nine servings of fruits and vegetables each day. </p>
<p class="ms-rteElement-P">
</p>
<p class="ms-rteElement-P"><span style="line-height:1.4">What do you think? Is
it hard to stay physically active each day, eat plenty of fruits and
vegetables, and avoid smoking?</span><span style="line-height:1.4"> </span></p>
<p class="ms-rteElement-P">
</p>
<p class="ms-rteElement-P"><em>Reference: </em><a href="http://www.bmj.com/content/347/bmj.f4240"><em>http://www.bmj.com/content/347/bmj.f4240</em></a></p>
<p class="ms-rteElement-P"><em>
</em></p>
<p class="ms-rteElement-P"> ​</p>
<div>
</div>Tue, 30 Jul 2013 00:00:00 -0600{71198185-F9E7-46E5-B8EA-DD03B185B408}http://10.40.239.129/blogs/2013/06/taking-care-of-high-blood-pressure/Taking Care of High Blood Pressure<p>The first step to knowing your numbers is to regularly check your blood pressure.</p>
<ul><li>Normal blood pressure: systolic &lt;120 mmHg and diastolic &lt;80mmHg</li>
<li>Prehypertension: systolic 120 to 139 mmHg or diastolic 80 to 89 mmHg</li>
<li>Hypertension:</li>
<ul><li>Stage 1: systolic 140 to 159 mmHg or diastolic 90 to 99 mmHg</li>
<li>Stage 2: systolic &gt;160 or diastolic &gt;100 mmHg</li></ul></ul>
<p>Research has identified some common risk factors of developing hypertension:</p>
<ul><li>Family history of hypertension</li>
<li>High sodium intake</li>
<li>Excess alcohol intake</li>
<li>Obesity and weight gain</li>
<li>Age</li>
<li>Physical inactivity</li>
<li>Elevated cholesterol levels</li>
<li>Vitamin D deficiency</li>
<li>Hypertension may be more common among those with certain personality traits: hostile attitudes, time urgency/impatience, depression</li></ul>
<p>If you have any of the risk factors above, it is important you change your lifestyle in order to improve you blood pressure levels, or prevent the development of hypertension. Here are some suggestions:</p>
<ul><li>Consistent, moderate intensity exercise</li>
<li>Achieve and maintain a healthy weight</li>
<li>Manage stress</li>
<li>Decrease sodium intake. Most Americans should consume less than 2,000mg of sodium per day. Individuals who meet one or more of the following criteria should consume 1,500mg or less of sodium per day:</li>
<ul><li>Age 51 years and older</li>
<li>Black race</li>
<li>Diagnosed hypertension</li>
<li>Diagnosed diabetes mellitus</li>
<li>Diagnosed chronic kidney disease</li></ul>
<li>DASH diet – eat more fruits and vegetables, whole grains, skinless poultry, fish, beans and low-fat dairy. Eat less saturated fat from high-fat dairy products and red meat, sodium and sweets. <a href="http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/PreventionTreatmentofHighBloodPressure/Managing-Blood-Pressure-with-a-Heart-Healthy-Diet_UCM_301879_Article.jsp" target="_blank">Learn more</a></li></ul>
<p>Despite well-publicized studies suggestion fructose may increase hypertension risk, the best data suggests it does not raise blood pressure or increase the incidence of hypertension.<br /></p>Thu, 20 Jun 2013 00:00:00 -0600{B31FAB1D-F8BF-4D3F-BBB4-6A4DF5CF2B17}http://10.40.239.129/blogs/2013/05/three-tips-to-prevent-or-reverse-atrial-fibrillation/Three tips to prevent or reverse atrial fibrillation<p class="ms-rteElement-P"><span style="line-height:1.4">We are truly witnessing an epidemic in atrial fibrillation
(“A-fib”). In fact, one in four adults
in the U.S. now will experie</span><span style="line-height:1.4">nce at least one episode of A-fib in their lifetime</span><a href="#_edn1" name="_ednref1" style="line-height:1.4">[1]</a><span style="line-height:1.4">.</span></p>
<p class="ms-rteElement-P">
</p>
<p class="ms-rteElement-P"><span style="line-height:1.4"><strong>What is atrial
fibrillation?</strong></span><span style="line-height:1.4"> A-fib is the most
common heart rhythm abnormality. Typically, the heart beat very rapid and chaotic which can lead to chest
discomfort, shortness of breath, fatigue, and dizziness.</span></p>
<p class="ms-rteElement-P">
</p>
<p class="ms-rteElement-P"><span style="line-height:1.4"><strong>Why should we worry
about atrial fibrillation?</strong></span><span style="line-height:1.4"> The
biggest worry with A-fib is that it increases the risk of stroke five fold,
doubles the risk of heart failure, doubles the risk of premature death, and
doubles the risk of dementia or Alzheimer’s Disease</span><a href="#_edn2" name="_ednref2" style="line-height:1.4">[2]</a><span style="line-height:1.4">! The key to preventing these long-term complications
is to maintain normal rhythm.</span></p>
<p class="ms-rteElement-P">
</p>
<p class="ms-rteElement-P"><span style="line-height:1.4"><strong>What causes atrial
fibrillation?</strong></span><span style="line-height:1.4"> Certainly genetics
plays a role but the big three causes of A-fib are age, high blood pressure,
and obesity. Most cases of A-fib, just
like other forms of heart disease, are completely preventable. Indeed, studies have shown that 80% of heart
disease is totally preventable</span><a href="#_edn3" name="_ednref3" style="line-height:1.4">[3]</a><span style="line-height:1.4">. While we can’t do anything about our age or
genetics, we can take control of our lifestyles and make sure our blood
pressure is under control and that we maintain an ideal body weight. As two-thirds of all Americans are now
overweight is it any wonder why atrial fibrillation has become so
commonplace. It should be noted that
sleep apnea is also a big cause of A-fib. However, for most patients, sleep apnea is just a consequence of
obesity. If we can lose the weight the
sleep apnea will likely go away as well.</span></p>
<p class="ms-rteElement-P">
</p>
<p class="ms-rteElement-P"><span style="line-height:1.4"><strong>What should we do if
we have atrial fibrillation?</strong></span><span style="line-height:1.4"> The
most critical thing to do is to make sure we are protected against having a
stroke. Patients with A-fib and multiple
risk factors for stroke will need to be treated with a potent blood
thinner. For those without multiple
additional risk factors for stroke an aspirin may be enough. </span></p>
<p class="ms-rteElement-P">
</p>
<p class="ms-rteElement-P"><span style="line-height:1.4">Medications, shocking the heart back into rhythm, or even a
procedure to potentially cure atrial fibrillation, called a catheter ablation,
may be necessary. Recently, we published a large study of thousands and
thousands of patients at Intermountain Healthcare where we showed for the first
time that an outpatient catheter ablation procedure for atrial fibrillation was
not only able to eliminate A-fib in most patients but was also able to
eliminate the increased risk of death, strokes, and dementia/Alzheimer’s
Disease that comes from A-fib</span><a href="#_edn4" name="_ednref4" style="line-height:1.4">[4]</a><span style="line-height:1.4">.</span></p>
<p class="ms-rteElement-P">
</p>
<p class="ms-rteElement-P"><span style="line-height:1.4">Certainly, with A-fib, an ounce of prevention is definitely
worth a pound of cure! I have listed
below 3 tips to prevent or even reverse atrial fibrillation. In giving these tips, I am assuming that you
are not smoking, as smoking is the number one cause of preventable heart
problems.</span></p>
<p class="ms-rteElement-P">
</p>
<p class="ms-rteElement-P" />
<ol><li><span style="line-height:1.4"><strong>Get
Moving!</strong></span><span style="line-height:1.4"><strong> </strong><br /></span><span style="line-height:1.4">According to the American Heart
Association, only 1/3 of adults get “enough” physical activity which is defined
as 150 minutes each week of at least moderate activity—that is just a mere 21
minutes each day</span><a href="#_edn5" name="_ednref5" style="line-height:1.4">[5]</a><span style="line-height:1.4">. We also have to move throughout the day. <br /></span><span style="line-height:1.4"><br />A recently published stud</span><span style="line-height:1.4">y showed that sitting more than 3
hours a day shortens our life by 2 years. Being physically active will significantly
lower our blood pressure and is a critical component of weight loss both of
which are critical to preventing or reversing A-fib!<br /></span><span style="line-height:1.4"><br />Thus, for my patients I now recommend taking 10,000 steps a
day and exercising for 30 minutes each day in addition to the 10,000
steps. Even cardiologists need to get
moving more as the average cardiologist only takes about 6,000 steps a day</span><a href="#_edn6" name="_ednref6" style="line-height:1.4">[6]</a><span style="line-height:1.4">. Just taking 10,000 steps per day, as measured
by a pedometer, has been shown to result in about a 5-pound weight loss,
without dieting, and a 4-point reduction in your blood pressure</span><a href="#_edn7" name="_ednref7" style="line-height:1.4">[7]</a><span style="line-height:1.4">.<br /></span><span style="line-height:1.4"><br />At least a moderate level of exercise on most days has been
shown to result it a 6-pound weight loss</span><a href="#_edn8" name="_ednref8" style="line-height:1.4">[8]</a><span style="line-height:1.4">,
once again without dieting, and a 6-point drop in blood pressure</span><a href="#_edn9" name="_ednref9" style="line-height:1.4">[9]</a><span style="line-height:1.4">.<br /><br /></span></li>
<li><span style="line-height:1.4"><strong>Avoid
Processed Foods!</strong><br /></span><span style="line-height:1.4">You could not pick a better recipe
for high blood pressure and obesity than processed foods. I would define processed foods as any food
item that is already prepared whether it comes in a box, bakery container, soda
can, soup can, jar, frozen dinner or pizza, salad dressing bottle, or 99% of
what you can eat at restaurants or fast food places.<br /></span><span style="line-height:1.4"><br />Processed foods are packed with
salt, sugar, and unhealthy fats. You
have to read the labels. I recently
looked at a label of “healthy” whole wheat bread. I could not believe my eyes; two slices of this
“healthy” bread had 500 mg of sodium and 12 grams of sugar! It is a mystery why food manufactures feel
that they need to add huge quantities of salt and 3 teaspoons of sugar to two
slices of “healthy” whole wheat bread (1 teaspoon equals 4 g of sugar)!<br /></span><span style="line-height:1.4"><br />Moreover, these foods have been
shown to be highly addictive</span><a href="#_edn10" name="_ednref10" style="line-height:1.4">[10]</a><span style="line-height:1.4">. The processed food industry knows this and
these addictions lead to huge corporate profits. We need to get back to the basics and only
purchase “real food” and then prepare our own food fresh!<br /><br /></span></li>
<li><span style="line-height:1.4"><strong>Focus on
a Plant Based Diet and Fish!</strong><br /></span><span style="line-height:1.4">If we can focus our diets on fresh
whole foods like vegetables, fruits, nuts, whole grains, beans, and fish we
will dramatically reduce the salt in our diets and our we will definitely lose
weight. Indeed, studies have shown that
if we can eat more of these items in our diet our weight will drop an average
of 7 pounds without even dieting and our blood pressure will drop 11 points</span><a href="#_edn11" name="_ednref11" style="line-height:1.4">[11]</a><span style="line-height:1.4">. In
addition, this type of a diet has been shown to help prevent heart disease,
cancer, dementia, and significantly prolong life</span><a href="#_edn12" name="_ednref12" style="line-height:1.4">[12]</a><span style="line-height:1.4">!</span><span style="color:rgb(97, 99, 99);line-height:1.4"> </span></li></ol>
<p />
<div><div>
</div>
<hr align="left" size="1" width="33%" />
<div>
</div>
<div>
<p class="MsoEndnoteText"><a href="#_ednref1" name="_edn1"><span class="MsoEndnoteReference"><span style="font-size:11pt"><span class="MsoEndnoteReference"><span style="font-size:11pt;font-family:cambria">[1]</span></span></span></span></a><span style="font-size:11pt"> </span><span style="font-size:11pt"> Circulation.
2004;110:1042-1046</span><span style="font-size:11pt"></span></p>
</div>
<div>
</div>
<div>
<p class="MsoEndnoteText"><a href="#_ednref2" name="_edn2"><span class="MsoEndnoteReference"><span style="font-size:11pt"><span class="MsoEndnoteReference"><span style="font-size:11pt;font-family:cambria">[2]</span></span></span></span></a><span style="font-size:11pt"> Heart Rhythm. 2010 Apr;7(4):433-7</span></p>
</div>
<div>
</div>
<div>
<p class="MsoEndnoteText"><a href="#_ednref3" name="_edn3"><span class="MsoEndnoteReference"><span style="font-size:11pt"><span class="MsoEndnoteReference"><span style="font-size:11pt;font-family:cambria">[3]</span></span></span></span></a><span style="font-size:11pt"> N Engl J Med. 2000;343:16–22</span></p>
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<p class="MsoEndnoteText"><a href="#_ednref4" name="_edn4"><span class="MsoEndnoteReference"><span style="font-size:11pt"><span class="MsoEndnoteReference"><span style="font-size:11pt;font-family:cambria">[4]</span></span></span></span></a><span style="font-size:11pt"> J Cardiovasc Electrophysiol. 2011 Aug;22(8):839-45</span></p>
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<p class="MsoEndnoteText"><a href="#_ednref5" name="_edn5"><span class="MsoEndnoteReference"><span style="font-size:11pt"><span class="MsoEndnoteReference"><span style="font-size:11pt;font-family:cambria">[5]</span></span></span></span></a><span style="font-size:11pt"> Circulation. 2013 Jan 1;127(1):143-152</span></p>
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<p class="MsoEndnoteText"><a href="#_ednref6" name="_edn6"><span class="MsoEndnoteReference"><span style="font-size:11pt"><span class="MsoEndnoteReference"><span style="font-size:11pt;font-family:cambria">[6]</span></span></span></span></a><span style="font-size:11pt"> </span><u><span style="font-size:11pt">Clin Cardiol.</span></u><span style="font-size:11pt"> 2012 Feb;35(2):78-82.</span><span style="font-size:11pt"></span></p>
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</div>Tue, 21 May 2013 00:00:00 -0600{721A892D-B67A-48C8-BFB4-89FE2C7F21C4}http://10.40.239.129/blogs/2013/05/a-simple-tip-to-eat-healthier-at-work/A Simple Tip to Eat Healthier at Work<p class="ms-rteElement-P"><span>When you've headed to work with the thought of just buying something, then when lunch comes around you end up grabbing a slice of pizza or a sandwich out of a vending machine. Or maybe you stop by the local drive-thru and pick up a burger and fries. It’s probably something we find ourselves doing more often that we would like, but here’s a simple tip for eating healthier when you’re at work: <strong>Brown Bag It!</strong></span></p>
<p class="ms-rteElement-P">Here’s a few reasons why this simple change provides many benefits.</p>
<p class="ms-rteElement-P">
</p>
<p class="ms-rteElement-P">According to<span></span> <a title="Eatingwell Website" href="http://www.eatingwell.com/" target="_blank" rel="noreferrer">Eatingwell.com</a>, Americans could save $1,375 a year if they packed their own lunches! Not only would you save money, but you tend to make healthier selections when you’re choosing foods from home. You can also avoid the distorted portion sizes often served at restaurants.</p>
<p class="ms-rteElement-P">
</p>
<p class="ms-rteElement-P">Not enough time in the morning to make a lunch? Pack up your healthy leftovers from the night before in an individual container so that it is all ready to grab in the morning.​</p>
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</div>Thu, 16 May 2013 00:00:00 -0600{CBF62017-6FBC-4EF8-BD90-3A53381DD759}http://10.40.239.129/blogs/2013/05/kids-who-exercise-do-better-on-tests/Kids who exercise do better on testsThu, 09 May 2013 00:00:00 -0600{6AFD4972-80F3-4E9C-89DC-E4416F0CCB50}http://10.40.239.129/blogs/2013/05/stuck-in-a-rut-mix-it-up/Stuck in a rut? Mix it up.<p class="ms-rteElement-P"><span style="line-height:1.4">Some suggestions include:</span></p>
<p class="ms-rteElement-P">
</p>
<p class="ms-rteElement-P"><ul><li><span style="line-height:1.4">Keeping a grade of at least 1% on the treadmill</span></li>
<li><span style="line-height:1.4">Keep your revolutions per minute (RPM) at least
90 on the stationary bicycle</span></li>
<li><span style="line-height:1.4">Try a new machine at the gym</span></li></ul></p>
<p class="ms-rteElement-P">
</p>
<p class="ms-rteElement-P">Also, now that the
weather is warming up, try taking your workout outdoors. Head over to a <span style="line-height:1.4">local track and try running a
flight of stairs between laps. Make sure
your bike is in working order for those impromptu bike rides with your
family. Grab a racket and begin tennis,
again. All of these changes can help
with motivation, fitness level and enjoyment. ​</span><span style="line-height:1.4"> </span></p>
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</div>Thu, 02 May 2013 00:00:00 -0600